Question 1

How do I calculate my daily calorie needs?

Accepted Answer

Your daily calorie needs are calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. The Mifflin-St Jeor equation is the most accurate: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 for men, or -161 for women.

Question 2

How many calories should I eat to lose weight?

Accepted Answer

To lose weight safely (0.5-1kg per week), create a deficit of 500-1000 calories below your TDEE. A moderate 20-25% deficit is recommended for sustainable fat loss while preserving muscle.

Question 3

What is the difference between BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus all daily activity - exercise, walking, and non-exercise movement.

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